Why Is Balance So Important?
We are more likely to trip and fall as we age. Being able to walk up and down stairs, carry big things, and get back up after falling are all easier when you have a stable base.
No matter what age you are, there are many workouts that can help you improve your balance. From chair leg raises to tree pose in yoga, these easy moves will help you keep your balance:
1. Balance Test!
This is the easiest way to begin: stand on one leg. Stand with your feet hip-width apart and your hands on your hips, like Superman. Put your weight on one foot and lift the other foot off the ground a few inches. Hold and stand for 30 seconds, switching which leg you stand on each time. How hard or how easy does this feel?
2. Walk on a Line
You walk on the ground instead of on a wire. Make a line on the ground with chalk, string, or tape. Walk along the line with your arms out to the sides. Don’t take any steps off to the side. This can be done both forward and backward.
3. Flamingo Stand
Keep your balance like a graceful flamingo. To make a flamingo stand, put one leg firmly on the ground to begin. Hold that position for at least 15 seconds while you lift the other leg with the knee up. Switch between your standing leg and your raised leg.
4. Beanbag Head Balance
Think! Face forward and put a beanbag or something similar on top of your head for this practice. This will help you stand up straight. Do not let the beanbag fall as you walk around, backward, and cross your path.
5. Resistance Band Toe Taps
As well as being great for balance, resistance bands are great for building power. By putting a band around your legs during a toe tap, you can make it more difficult. To begin, stand tall with your feet together. Lift one leg to the side without bending the knee, tap your toe, and then bring the leg back.
6. Single-Leg Cross-Body Punches
Prepare your fighting stance! Hold your hands close to your chest and bend your knees to lift your foot behind you. You can do this with or without dumbbells. As you stand on one leg, hit each weight across your body one at a time.
7. Chair Leg Raises
A chair leg raise is a great exercise to do while you’re sitting down. In a chair, sit with your back straight and your feet right under your knees. Lift one leg at a time and hold it straight out in front of you for 10 seconds. If you want to make it harder, use an ankle weight.
8. Stability Ball Plank
To do this plank, you’ll need a support ball to help you stay calm. Put your elbows or shins on the ball and push yourself up into a plank. Work out your core, glutes, and legs because balancing on the ball takes strength and focus.
9. 3-Way Kicks
With your feet hip-width apart and your hands on your hips, take a strong pose. Place one foot on the ground and lift the other foot in front of you. Get your foot back to where it was at the beginning and kick it out to the side without hitting the ground. To start over, move it back and then kick it behind you to finish the three-way move.
10. Object Pickup
You need something that is easy to grab, like a cone, a block, or anything else. Put the thing in front of you about 2 feet (60 cm). Stand on one foot, bend at the hips, and reach your hand out to touch something. As you bend over and grab the thing to lift it back up, your foot will stick out behind you. Do it again and switch sides.